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The #1 Best Breakfast Habit to Shrink Abdominal Fat, Says Dietitian

A diet higher in this nutrient has been known to help decrease pesky belly fat.
FACT CHECKED BY Olivia Tarantino

At first glance, you may think that excess abdominal fat is no big deal. However, carrying this around for a while may lead to some fairly severe health problems.

Abdominal fat, which is also known as visceral fat, is often called the "harmful" fat because it sits itself around your internal organs. And because of where the fat is located near your organs, it can lead to serious problems like type 2 diabetes and even heart disease.

Thankfully, with some healthy lifestyle changes to your movement and eating habits, people are able to decrease their visceral fat.

According to Lauren Manaker, MS, RDN, author of The First Time Mom's Pregnancy Cookbook and Fueling Male Fertility, the best breakfast habit for shrinking unwanted abdominal fat is eating protein.

"Whatever you are eating for breakfast, be sure to include some protein in your meal. From a full-fledged cooked egg breakfast to a quick protein smoothie that is sipped while on the go, protein is a nutrient that can boost the satiety factor of meals, ultimately helping people eat less in the long run and possibly combat their belly fat concerns," says Manaker.

Continue reading to learn more about how protein can help you shrink abdominal fat, and for more healthy weight loss tips, make sure to check out The Best Weight Loss Snacks in 2022.

How a high protein breakfast can help you shrink abdominal fat.

Fried eggs in a skillet with eggs and garnish
Shutterstock

Research has found that diets higher in protein can help with overall weight loss. For example, a study from Nutrition, Metabolism, and Cardiovascular Diseases discovered that participants who were already classified as obese or overweight were able to lose weight and lower cholesterol levels with a temporary high-protein diet.

It was also found that the participants in this study that had a higher risk of cardiovascular disease had greater weight loss after consuming diets higher in protein.

In another study from Nutrition & Metabolism, researchers found that there is a strong connection between quality and quantity of protein and the regulation of abdominal fat. They emphasize the importance of these findings, saying that abdominal fat "is a strong independent marker for disease and mortality."

High protein breakfast ideas

So if you're wanting to make yourself a high-protein breakfast, try grabbing some eggs and a lean meat, a smoothie with protein powder, or a higher-protein yogurt with low sugar. You can also try one of these filling, high-protein breakfast recipes.

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